Begin to notice the body breathing.
That rising and falling of the breath.
And just noticing the natural rhythm as you breathe in and as you breathe out,
Resting the mind in this space.
And just continuing to follow the breath.
Not changing it in any way,
But just watching as it moves.
As you breathe in and breathe out.
And then just bring to mind that warm,
Liquid sunlight flowing down into the body from just above the head,
Filling you up like water fills a glass.
So starting from the bottom and flowing up,
Leaving a sense of ease,
Calm and balance.
And just focusing on the qualities of this sunlight.
Not too much on the image,
But on those feelings of warmth,
Spaciousness,
And clarity.
Flow up from the feet into the legs,
Passing the hips and flowing into the waist,
The chest,
The shoulders,
Then trickling over the armpits,
Down the arms,
Releasing any tension as it fills the hands,
Elbows.
And as it continues to flow down into the body,
Up into the neck,
Leaving this sense of calm,
Ease,
Balance,
Dissolving any tension as it flows,
Filling the body.
And as it reaches the head,
Starting to flow over the front and backside of the body,
Leaving your entire self of this soft and spacious presence.
And now just allow the mind to rest in this space.
Let it be here.
Allow it to do whatever it wants with this grounded,
Warm,
Spacious quality in the background,
Just there and present.
And now just gently returning the focus back into the body.
Notice those different points of contact.
Any sense,
Sensations,
Noises,
And when you're ready,
Just gently rolling over onto your favorite side,
Posture of rebirth,
That warmth continuing to radiate as you slowly press up to a comfortable seat.
Keep the eyes closed,
Maintain an intentional posture,
A poise,
That sense of awareness of how you feel,
How the body feels,
How the mind feels,
And noticing if there's any differences from when we first begin.
Whatever comes up for you,
Just notice and observe and remember the warmth and brightness within you.
Namaste.
